Brown Rice

Nutrition Benefits

  • Fiber: Helps to reach and maintain a healthy weight by being more filling than low-fiber foods. Helps reduce cholesterol levels and may lower your risk of heart disease.
  • Niacin (Vitamin B3): Helps with cell growth and energy.
  • Folate: May help prevent heart disease, anemia, and cancer. Prevents some birth defects, such as spina bifida.


  • Look for the words “brown rice” or “whole grain” on the label. Several brands have a brown rice product that cooks in 10 minutes or less. Check package directions to choose a product that works for you.


  • Store uncooked brown rice in the cupboard at room temperature for 3–6 months.
  • For longer storage, refrigerate or freeze it. Refrigerated uncooked brown rice will maintain quality for 6–12 months. In the freezer, brown rice will maintain best quality for 12–18 months.
  • Store cooked brown rice in an airtight container in the refrigerator for 4–6 days or in the freezer for 6 months.


  • Follow package directions for preparing brown rice. It may be cooked on the stove, in a microwave, or with a rice cooker.
  • Brown rice can be used in place of white rice in recipes. However, cooking brown rice may take longer than cooking white rice, depending on the product you choose.
  • If you have long-cooking rice, prepare a large amount at one time
    and freeze it in smaller containers for future use.

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